CrossFit GBAR3 WODs
Monday, March 6
WOD
run 800m
21 thrusters, 95/65
21 lateral burpees
run 400m
15 thrusters
15 lateral burpees
run 200m
9 thrusters
9 lateral burpees
Tuesday, March 7
STRENGTH
snatch grip push jerk 5 x 1
snatch balance 5 x 1
WOD
20-2 alt DB snatch, 45/30
2-20 walking lunges
Wednesday, March 8
WOD
3 rounds
row 500m
10 squat cleans, 135/95
12 knees to elbows
Thursday, March 9
WOD
200m med ball carry, 20/14
15 wall ball shots, 20/14
15 box jumps, 24/20
15 KB swings, 55/40
15 DB bench press, 45/30
200m KB carry
15 wall ball shots
15 box jumps
15 KB swings
15 DB bench press
200m DB farmers carry
15 wall ball shots
15 box jumps
15 KB swings
15 DB bench press
Friday, March 10
STRENGTH
split jerk 10 x 2
WOD
AMRAP in 10 minutes
7 hang power cleans, 135/95
7 med ball sit ups